Hi, I'm a 20 year old male who's 160? pounds and I want to get in shape. I was wondering how I could lose weight but gain muscle at the same time. I am actually not fat in the slightest however a lot of the muscle that I have built up isn't showing because the body fat is covering it. As I understand it, you need to cut down on calories to lose weight but you also need a surplus of calories to build some muscle. Is the idea to eat a surplus on the days you work out? Thank you.
Answered by Sarah Dagan
If you want to lose weight and build muscle, then you will need to add more protein to your diet. Chicken, beans, eggs and fish are all great sources of protein. You also want to make sure that consume protein after a workout because it will help your body start rebuilding the damaged muscle. Not only can protein help you gain muscle, but it can also help you lose weight because it helps suppress appetite. Therefore, you want to eat more food on the days that you workout and less on the days that you do not workout. This will help balance your calorie intake, which is one of the keys to losing weight and building muscle.Furthermore, you should include cardio exercise in your routine four or five days a week for thirty minutes and weight training two to three times per week.
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